In Business Since 2001 We accept Paypal
Home for Writers for Publishers Article Directory Article Search
Guides
Article Marketing Secrets
20-Min Article Writing
Author Resource Box
35 Traffic Strategies
Kindle Uploads 101
Fantastic Fiction Decoded


Click Here to
see on Amazon


Site Navigation
Home

Writing Services
+ FAQ

FAQ

+ About Us
+ Blogs
Search Tools
+ Search Our Articles
Article Directory
+ Authors
+ Articles
Other Sites We Own
Writing Puzzle

Professional Book Marketing

Platt Publishing

Marketing Help


 
Article Teaser: People make building muscle and losing fat much more difficult than it has to be - it's not complicated. It's just a simple formula in need of minor adjustments - calories in + calories out = weight loss or weight gain. This article reveals 3 surefire ways you can build muscle and get lean.

Keep reading below...

3 Surefire Ways to Build Muscle and Get Lean

Copyright (c) 2008-2017

People make building muscle and losing fat much more difficult than it has to be - it's not complicated. It's just a simple formula in need of minor adjustments : calories in + calories out = weight loss or weight gain. Getting lean doesn't mean you have to sacrifice your muscle tissue and it certainly doesn't mean you have to do hours on end of cardio activity. Do the math: exercise + eating right = lean muscular body. It's as simple as that. Here are three tips to get to build muscle and get lean successfully.

1) Interval Training

Interval training is short bursts of explosive energy. You can burn up to 3 times more fat than if you were to run or jog at a continual pace. For example, instead of merely doing 30 minutes of continual repetitive aerobic activity, you could sprint for 15-30 seconds then walk at a more comfortable pace for 1-2 minutes. You would repeat this cycle a few times and increase the number of intervals you are able to do by 1 more interval each time. The after burn of interval training is higher than if you would have just done a unilevel intensity aerobic exercise - so you're burning MORE fat when you're NOT exercising!

Let's think about this for a minute. Interval training requires an extreme and explosive amount of effort in just a short period of time, so therefore blood rushes through you body as your heart rate increases and your breathing quickens. This rush of circulation can do wonders for your oxygen deprived muscles! Oxygen is life, right? So it stands to reason that by increasing our oxygen intake and delivering more oxygen to one's body, one can more fully experience the benefits of building muscle. When your cells use oxygen more efficiently, your body produces more enzymes which build more muscle through protein synthesis, while becoming leaner at the same time.

2) Consuming the Right Fuel

This is critical to building muscle and shedding fat. Without the right fuel, our bodies lack sufficient carbohydrate, quality proteins, adequate vitamins, minerals and enzymes. Last time I checked, these are all essential ingredients to the building muscle recipe. Additionally, the way your body metabolizes junk food is completely different than the way it metabolizes quality food (that helps to build and protect your body without causing unwanted fat gain). Your body needs protein no less than every three hours. Your body needs an adequate supply of complex carbohydrates like whole grains, potatoes and beans for energy so that your body doesn't catabolize your muscle tissue for energy during intense training.

Despite all the controversy about the new "MyPyramid" and traditional eating styles, food consumption for getting lean and building muscle can be broken down into just a few very simple categories: Proteins, Complex Carbohydrates, Produce, and Healthy Fats. You can actually get all of this in a couple of scoops of hemp protein but for whole food varieties, just choose a lean protein like chicken, turkey, fish, eggs and combine it with a serving of complex carbs like potatoes, lentils, beans, yams, oatmeal or brown rice every few hours. To complete this simple formula add in TONS of veggies through the day, a couple servings of fruit and a healthy fat like nuts, nut butters, olive oil, sunflower oil, salmon, avocados etc. There you have it, a complete meal plan customizable to your liking that will build muscle and get your body lean.

3) Eat to Grow, Eat to Stay Lean

In order to grow muscle you have to eat and likewise, in order to lose fat you have to eat! So how does that work? Your body is a smart machine. You teach it and train it, by your eating lifestyle, to know what to expect and when to expect it. In other words, if you are accustomed to skipping breakfast then your body will slow its metabolism down in order to "conserve" energy, knowing that it won't be given fuel anytime soon. Your body is a survival machine and if you were indeed in a situation where you lacked food, your body would slow down the rate at which it burns calories in order to survive.

So conversely, when you teach and train your body that it can expect a regular income of fuel, your body's metabolism will burn calories at a higher rate because it has no fear of food deprivation. The continual and regular consumption of quality food will keep your body's metabolism flying while at the same time giving your muscles the continual nutrients they need to repair damaged muscle tissue from weight training. Only in cases of occasional fasting to cleanse your system, should you go without food. The bottom line is you have to eat to build muscle and you have to eat to become lean.

Pretty simple isn't it? Building muscle and getting lean is really just a simple formula that has been complicated over the years with every body's "gym" opinion. Stick to this very basic advice and you will be well on your way to build muscle and get lean!


About The Author: Shop Amazon - Top Gift Ideas
Rochelle Moreno is a natural bodybuilder who has used the Freaky Big Naturally Training System with great success. Join him by going to http://build-muscle.freakygrowth.com/ and you'll learn about build muscle, training routines, build-muscle and much more. You'll also get 5 FREE Bodybuilding videos.

Follow "The Phantom Writers" on Twitter (@phantomwriters)
to be notified when new articles are made available.


VOTE ON THIS ARTICLE
Needs Work >> 0 - 1 - 2 - 3 - 4 - 5 << Excellent Article

Tell our authors what you think about their article.



Top-Level Category: Health and Wellness Articles

10 Most Recent Articles Written by Rochelle Moreno

All of Author's Articles on this site:

Most Recent "Health And Wellness" Articles

The Powerful Antioxidant You Cannot Eat Or Drink
Written by: Nate Rifkin | Distributed: 2011-07-20 | Word Count: 499 | Page Views: 975
There's no need to eat or drink anything to activate your body's powerful antioxidant to prevent free radical damage. You'll end up healthier inside and looking better on the outside as well.

3 Bacterial Vaginosis Remedies You Can Start Using Today
Written by: Louise Endago | Distributed: 2011-07-20 | Word Count: 867 | Page Views: 4602 | Votes: 4 | Rating: 1.25
Very few women are successful at treating bacterial vaginosis using one treatment alone. The secret lies in using a combination of treatments that complement one another. In this article you will discover 3 such remedies that give excellent results.

Encouraging Healthy Children with Outdoor Play Sets and Activities
Written by: Giana Briggs | Distributed: 2011-03-17 | Word Count: 410 | Page Views: 3345 | Votes: 3 | Rating: 0.33
Having a play set in your backyard can be a great way to get your child off the couch and out into the fresh air. With childhood obesity on the rise, we need to do what we can as parents to get our children active and enjoying playing and interacting with each other children again. Being able to go out in the yard and have something to do is just one small step in the right direction.

How to Recognize Anxiety in Children and Adolescents
Written by: Dr Jeannette Kavanagh | Distributed: 2010-12-28 | Word Count: 836 | Page Views: 3846 | Votes: 3 | Rating: 1.00
Problems with a too-high level anxiety can start in childhood with children and adolescents worrying to a greater extent than their peers about all sorts of things. Some behaviors are an indication of a fussy and over tidy child. When we go just a little bit over fussiness and we have entered the realm of an anxiety disorder.

How to Tell if You Have Anxiety Disorder
Written by: Dr Jeannette Kavanagh | Distributed: 2010-12-23 | Word Count: 1093 | Page Views: 3755 | Votes: 3 | Rating: 0.67
If you're someone who can never earn enough or have enough money to relax about it, and to enjoy spending it, you may have underlying anxiety problems that you haven't had to face, or you haven't wanted to face.

How to Tell the Difference Between Anxiety and Normal Worry
Written by: Dr Jeannette Kavanagh | Distributed: 2010-12-21 | Word Count: 979 | Page Views: 3111 | Votes: 3 | Rating: 0.67
Anxiety is a normal feeling people experience when faced with threat, danger or stress. Feeling anxious can sometimes be a good thing. Occasional anxiety is part of normal life. However, for some people anxiety is a constant factor in their lives. When a person has anxiety problems, it interferes with their ability to function normally on a daily basis. Anxiety disorder can cause people to feel intense, long-lasting fear or worry, in addition to other symptoms.

How to Treat Your Anxiety and Panic Attacks
Written by: Dr Jeannette Kavanagh | Distributed: 2010-12-16 | Word Count: 742 | Page Views: 3509 | Votes: 5 | Rating: 1.20
Next to Depression, one of the most common disorders which affects an estimated 2.4 million people in America alone, is anxiety disorder. Anxiety can manifest as a generalized anxiety, panic attacks, social anxiety and agoraphobia. Anxiety disorder can be mild or so totally disabling that the person is confined to her or his home. All forms of anxiety can be extremely frightening to those who experience it frequently, but many individuals have found comfort in the fact that anxiety disorders can be treated.

Anxiety Disorder and Panic Attacks: How Cognitive Behavior Therapy Can Help You
Written by: Dr Jeannette Kavanagh | Distributed: 2010-12-09 | Word Count: 748 | Page Views: 3286 | Votes: 2 | Rating: 0.00
In your journey to conquer anxiety and to eliminate panic attacks from your day-to-day life, no one approach will be totally right, but Cognitive Behavior Therapy can be a very powerful part of your recovery. In this short article, I want to explore what's involved in Cognitive Behavior Therapy, so that you can make a decision whether or not you'd like to explore it with your therapist.

Losing Weight - The Addiction of Comfort Food
Written by: Larry Tobin | Distributed: 2010-11-04 | Word Count: 863 | Page Views: 4004 | Votes: 1 | Rating: 0.00
Its very name is appealing - comfort food. What could be more wonderful than a food that helps us feel better? Almost everyone can name something that they eat when they're just feeling sour or sad. Of course, we know that food can't be the solution to our problems, especially the problem of trying to lose weight and keep it off. So why do we find ourselves trapped in the eat/feel better/feel worse/eat some more cycle?

Understanding the Roles of Respite Caregivers for Seniors
Written by: Bob Fischer | Distributed: 2010-11-02 | Word Count: 582 | Page Views: 3054 | Votes: 1 | Rating: 1.00
Caregivers for seniors are typically paid providers but they may also be volunteers from a government or nonprofit organization. Where care is being provided in the home there is often a mix of formal and informal care provided. And the trend is towards using more formal care since, unlike the past, more informal respite caregivers are employed. Read on.

Most Viewed "Health And Wellness" Articles

Bone Density and Your Well Being
Written by: Kamau Austin | Distributed: 2006-06-15 | Word Count: 685 | Page Views: 49941 | Votes: 39 | Rating: 2.69
We spend a lot of time and energy thinking of ways to reduce our weight but we need to think about the bones that form the basic structure of the very same body. Bone density is an important factor in helping us stay young and on our toes. Bone density needs to be checked as we age and if found low, adequate measures need to be taken to improve it.

President Given the Cure for Herpes and Cold Sores ?
Written by: James Kaylon McIntyre | Distributed: 2006-11-09 | Word Count: 404 | Page Views: 30551 | Votes: 17 | Rating: 2.35
Viraway was founded by a man who is in his 70s today. As a Young man he suffered from acute cold sores. The discomfort was so severe that he thought they would never go away. A native American Indian gave him a tribal mixture of herbs and told him that this mixture would eliminate the cold sores with in two weeks...

Oyster Extract Improves Men's Sexual Health
Written by: Stephen Kavanagh | Distributed: 2008-06-26 | Word Count: 851 | Page Views: 26584 | Votes: 59 | Rating: 3.51
Description of the benefits of taking oyster extract powder for good sexual health in men and women. Details of the features and benefits, the different brands, the alternatives and advice on choosing the right oyster extract product.

Losing Weight Without Gaining Stretch Marks
Written by: Kamau Austin | Distributed: 2006-12-11 | Word Count: 579 | Page Views: 20346 | Votes: 39 | Rating: 2.85
Few things can make us as elated as seeing the pounds melt way through our efforts of eating less and exercising more. We gain new confidence and vitality as we watch our waistlines reappear and become reacquainted with the tops of our feet. But as the weight falls away we can be plagued by a new assault - one we did not see coming - stretch marks.

How to Force Your Body To Melt Fat Like Butter In A Microwave
Written by: Robert Kokoska | Distributed: 2008-04-08 | Word Count: 613 | Page Views: 19709 | Votes: 29 | Rating: 2.79
There are a couple of very simple changes you can make to the way you eat that will force your body to become a fat burning furnace and cause you to easily drop your unwanted pounds day after day.

Is Retinol Good for Your Skin?
Written by: Craig Elliott | Distributed: 2007-10-04 | Word Count: 576 | Page Views: 17603 | Votes: 40 | Rating: 2.75
These days, whether you have wrinkles or you are certain that you will get them in the near future, it is hard to ignore the hundreds of new anti aging products on the market. With retinol and AHAs, BHAs and vitamins, it's hard to tell which products are actually going to work and which ones are will not. While a lot of the success rate depends on the unique qualities of your skin, there are scientific studies that have shed light some of the more popular skin treatments.

Mold Spores In Your Home - How Much Is To Much
Written by: Daryl Watters | Distributed: 2007-05-15 | Word Count: 866 | Page Views: 14907 | Votes: 27 | Rating: 3.37
Health responses to mold spores can be affected by the length of time you are exposed to spores, the size or type of spore you are exposed to, the levels of dust mite and roach allergens, individual sensitivity to allergens, emotional stress, general health, as well as other substances and factors that have not yet been discovered by mold inspectors. Thus, as a result mold spore levels alone at your property cannot always be relied on to always answer questions such as "Are molds in my environment making me sick."

14 Causes of Constipation
Written by: Howard Richman | Distributed: 2008-12-02 | Word Count: 1642 | Page Views: 14427 | Votes: 11 | Rating: 3.27
For people who know all about drinking liquids and eating fiber but still have never been able to break free of their curse of constipation, this article offers many other considerations that will help the reader find solutions to lifelong constipation.

Causes for Yellow or Dark Brown Poop - Symptoms of Healthy Poop - Dr Oz's Tips to Diagnosis Yourself and Self Help
Written by: John Khu | Distributed: 2009-12-29 | Word Count: 545 | Page Views: 14155 | Votes: 16 | Rating: 2.19
Now the question arises how to detox your body? Body toxins are accumulated due to improper food consumption; sedentary lifestyle also causes digestion problem and heavy metal toxins to accumulate in our body. Therefore, in order to avoid bowel problem, your body needs to heavy metal detox.

What Does a Stun Gun Do to the Human Body?
Written by: Fred Cheney | Distributed: 2008-01-02 | Word Count: 494 | Page Views: 14094 | Votes: 27 | Rating: 3.22
The word "stun" has a mysterious ring to it. It is synonymous with words like "overwhelm," "stupefy," and "daze." What do these words really mean? In other words, what would happen to your victim if you touch him with your stun gun? What would happen to you if you stunned yourself? Could someone be permanently injured, or worse, die? To sum it up: What are the effects of a stun gun shock? These are all important questions - questions with solid answers.

Highest Ranked "Health And Wellness" Articles

What Makes Tea So Effective At Preventing Heart Disease?
Written by: Jon M. Stout | Distributed: 2007-02-02 | Word Count: 812 | Page Views: 2667 | Votes: 7 | Rating: 4.00
Many bodies of research have shown that tea is effective at preventing heart disease in several ways. Tea prevents the oxidation of LDL cholesterol into plaque, the hard substance that clogs our arteries, making us more susceptible to heart attacks and strokes. Tea is also thought to have an anti-inflammatory effect, which helps the heart in its overall function.

Quick Acne Treatment : Is There Really Such A Thing?
Written by: Mike Walden | Distributed: 2007-02-15 | Word Count: 529 | Page Views: 2637 | Votes: 5 | Rating: 4.00
The recent proliferation of quick fix acne treatments, miracle cures, and instant acne formulas, has caused consumers to wonder if these alternatives are actually worth their hopes and hard earned cash. Can there be an overwhelmingly easy to follow and quick acne treatment that produces results in days?

The Role of Antioxidants in Good Health And Healthy Living
Written by: Cheryll Rice | Distributed: 2008-01-24 | Word Count: 718 | Page Views: 3069 | Votes: 6 | Rating: 4.00
Everyone has heard about the importance of a balanced diet for maintaining good health. Similarly, everyone knows that they should be getting exercise - or at the very least adding more activity into their days. Getting a good night's sleep is essential - without it, you'll find that your immune system starts to slack off a bit and you put yourself at a greater risk for catching a cold or coming down with the flu. We all know what we should be doing, but let's be honest: we don't do it...

Gain Weight by Using Your Brain
Written by: Asger Haug | Distributed: 2008-07-15 | Word Count: 1300 | Page Views: 3563 | Votes: 5 | Rating: 4.00
If you have problems gaining weight or if you're looking for a way to gain weight faster, you need to read this article. Your nervous system, and the way you use it, has tremendous power over your bodily functions taking place at this very moment. Let's take a look at what might have been preventing you from getting the results you want and how to get what you want.

Which Full Face CPAP Mask is Best for You?
Written by: Chris Vasta | Distributed: 2009-09-01 | Word Count: 690 | Page Views: 6948 | Votes: 10 | Rating: 4.00
If you've been diagnosed with Sleep Apnea, you are undoubtedly trying to narrow the choice of masks. If your mouth opens during sleep, one option would be full face CPAP masks. The full face CPAP mask is used to deliver pressure through both the nose and mouth. Trying to decide which full face CPAP mask to use can be complex and expensive. The number of mask options available is confounding. Based upon comfort, fit, good seal, and durability, we recommend the following three full face CPAP masks.

Concocting the Perfect Body Detox Plan
Written by: John Khu | Distributed: 2009-04-21 | Word Count: 588 | Page Views: 3246 | Votes: 7 | Rating: 3.86
If you have recently made a committed resolve to stick to a body detox program, then it is best to get very well prepared for it. Otherwise, you might catch yourself doing some last-minute enjoyment and drowning yourself in your favorite food and drinks.

Want To Try Body Detox?
Written by: John Khu | Distributed: 2009-08-25 | Word Count: 595 | Page Views: 3061 | Votes: 7 | Rating: 3.86
Ever since more and more people became aware of the harmful effects of improper diet and toxins to the body, body detoxification also became very popular. Although it is a fact that the body can detoxify by itself, it is also a fact that without the initiative of a person's mind to reinforce more action aside from the organs' functions, then the detoxification process will take a long time, or worse, not work at all.

Heavier Weight Sometimes Equals Smaller Jeans
Written by: Kamau Austin | Distributed: 2007-02-07 | Word Count: 1005 | Page Views: 3909 | Votes: 6 | Rating: 3.83
A concept many women sometimes have difficulty understanding is that a smaller weight does not always indicate a fitter body. Muscle mass is more dense than fat tissue. This means two women of the same height, weight, skeletal structure and body type may look drastically different.

Get a Great Night's Sleep
Written by: George Esser | Distributed: 2007-05-15 | Word Count: 597 | Page Views: 2859 | Votes: 6 | Rating: 3.83
Reasons why we need magnesium supplements to get a great night's sleep. Research points to reduced restless leg syndrome and other sleep disorders.

Colon Cancer: Risks and Prevention
Written by: Abel Travers | Distributed: 2007-12-13 | Word Count: 785 | Page Views: 2764 | Votes: 5 | Rating: 3.80
Cancer: it's not a word that anyone really wants to hear. While not necessarily a death sentence, cancer is an illness that does have a high mortality rate depending on where in the body it strikes. Read on as we examine what can be done to head-off Colon Cancer, the third most common cancer.












Download an eBook today
 
Directory Navigation
Locate By Author

Locate By Category:
ALL Categories
Arts & Crafts
Arts & Entertainment
Automotive
Business - Offline
Business - Online
Career
Computers
Education
Family
Finance
Food & Drink
Health & Wellness
Home & Garden
Humor
Internet
Nature & Pets
Real Estate
Religion
Self Improvement
Shopping
Society
Sports & Recreation
Technology
Travel & Leisure
Uncategorized
World Events
Writing & Speaking

Change Number of Results:
50 - 100 - 200 - 500
Article Reprint Rights
Creative Commons License

This work is
licensed under a
Creative Commons
License


You are not required to show the creative commons license notice when you reprint this work.
Article Publishing Tools
Print Article
Email-to-Blog
HTML Source Code
Text Newsletter Format
Link Back HTML

Blog Publishing Tools

Internal ID: #6156
Article Statistics
Word Count: 858

Total Views: 3255

Article Rating: 2.90 of 5
Votes Cast: 10

More Articles By Author:




Article Title Search:

Widow Search
Right Blinker
Google
Yahoo!
Zuula
Bing
Cuil

Last Distribution Date:
2008-06-26 12:12:00






All Articles are Copyright © 2001-2017 of the Defined Authors.

All other material and images on this site are:
Copyright © 2001-2017, ThePhantomWriters.com